Free drill library · Golf

At-home golf drills for 14 year olds and older

This is a free sample week of at-home golf training for 14 year olds and older: 3 of the 7 plans SSTracker has for this group, each 13 to 15 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.

Everything here can be done in a room, garage or yard. Drills that need a team are left out; a parent can be the partner in a pair drill.

A free sample week of golf for 14 year olds and older

Session 1

Course Management at home 13 minutes

  1. Recovery Shot Options · 4 min
    One bad shot, not two.
  2. Wind and Lie Decisions · 5 min
    Wind, lie, then club.
  3. Lay Up or Go For It · 4 min
    Decide, then commit.

Session 2

Focus & Composure at home 13 minutes

  1. Nine Shot Focus Test · 4 min
    One shot at a time.
  2. Simulated First Tee · 5 min
    Breathe, routine, swing.
  3. Write Your Practice Plan · 4 min
    Plan it, enjoy it.

Session 3

Putting: Read and Roll 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Read and Roll · 5 min
    Start line, then speed. Safety: Stand back from anyone who is chipping or putting, keep everyone clear of your club, and wait your turn before you walk onto the green.
  3. T-Pattern Footwork · 5 min
    Stay square, quick feet. Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Want the rest of the plan?

This sample is 3 of the 7 golf plans SSTracker has for this group. In SSTracker every step is on the screen, your child logs the work, and you see it. No club needed: the family plan is $7.50 a month per player, or $12 a month for the whole household, and the first 14 days are free.

Get the full plan free for 14 days Coach or club director? Set up your team free Print a free week for another sport or age

The drills in this week

Recovery Shot Options

Ages 14 and up · 15 min

From a poor spot, choose the shot that gets you back in play most often.

  1. A coach sets up a spot "behind trees" with cones.
  2. Pick a punch-out under, a curve around, or a sideways chip.
  3. Hit 10 balls with your choice.
  4. Count how many end up back in the "fairway".

Coach's cue: One bad shot, not two.

Bring: irons, balls, cones

Safety: Hit only from the marked spot on the range or practice area, keep everyone clear of your swing, and never walk out to get balls while anyone is still hitting. At the first thunder or lightning, stop and go inside; wait 30 minutes after the last thunder. Bring water, a hat and sunscreen.

Wind and Lie Decisions

Ages 14 and up · 15 min

Change club and shot for wind and lie, calling it before you hit.

  1. Check the wind with a pinch of grass.
  2. Check your lie: clean, rough or slope.
  3. Say your club and shot, then hit.
  4. Hit 10 and count the decisions that worked.

Coach's cue: Wind, lie, then club.

Bring: irons, balls

Safety: Hit only from the marked spot on the range or practice area, keep everyone clear of your swing, and never walk out to get balls while anyone is still hitting. At the first thunder or lightning, stop and go inside; wait 30 minutes after the last thunder. Bring water, a hat and sunscreen.

Lay Up or Go For It

Ages 11 and up · 12 min

Practice deciding when to play safe and when to go for the green.

  1. A coach sets a "green" and a "water" area on the range.
  2. For each ball, say "lay up" or "go" before you hit.
  3. Hit 12 balls.
  4. Count the decisions that worked out.

Coach's cue: Decide, then commit.

Bring: irons, balls, cones

Safety: Hit only from the marked spot on the range or practice area, keep everyone clear of your swing, and never walk out to get balls while anyone is still hitting. At the first thunder or lightning, stop and go inside; wait 30 minutes after the last thunder. Bring water, a hat and sunscreen.

Nine Shot Focus Test

Ages 14 and up · 15 min

Call a different target and height for nine shots in a row and stay present.

  1. Call low, medium or high, and left, center or right.
  2. Do your full routine for each call.
  3. Hit all 9 combinations.
  4. Count how many matched your call.

Coach's cue: One shot at a time.

Bring: irons, balls

Safety: Hit only from the marked spot on the range or practice area, keep everyone clear of your swing, and never walk out to get balls while anyone is still hitting. At the first thunder or lightning, stop and go inside; wait 30 minutes after the last thunder. Bring water, a hat and sunscreen.

Simulated First Tee

Ages 14 and up · 15 min

Practice the nervous feeling of a first tee shot in a safe setting.

  1. Walk away from the range, then come back as if called to tee off.
  2. Do your breath and full routine.
  3. Hit one tee shot only.
  4. Repeat 8 times and note what helped you stay calm.

Coach's cue: Breathe, routine, swing.

Bring: driver or wood, tees, balls

Safety: Keep everyone clear before every swing: look in front and behind, and make sure no one is within two club lengths. Swing only where a coach or parent says it is safe.

Write Your Practice Plan

Ages 14 and up · 10 min

Plan your own week of practice with a mix of skills and rest.

  1. List one skill to grow and one to keep.
  2. Split your time: putting, short game, full swing.
  3. Add a rest day and a fun game day.
  4. Check it with a coach or parent.

Coach's cue: Plan it, enjoy it.

Bring: notebook, pencil

Safety: At home, use only foam or plastic balls and swing only in a clear space with nothing breakable nearby.

Read and Roll

Ages 14 and up · 15 min

Read the slope, pick a start point and roll it over that spot.

  1. Find a putt with some slope.
  2. Crouch low behind the ball and decide where it will turn.
  3. Put a coin on your start line a foot in front of the ball.
  4. Roll 10 putts over the coin and count makes.

Coach's cue: Start line, then speed.

Bring: putter, balls, coin

Safety: Stand back from anyone who is chipping or putting, keep everyone clear of your club, and wait your turn before you walk onto the green.

T-Pattern Footwork

Ages 13 and up · 12 min

Run, shuffle and backpedal around a T of cones. Builds clean movement in every direction.

  1. Set a cone at the base, one 10 yards ahead and one 5 yards each side of it.
  2. Run forward, shuffle left, shuffle right across, shuffle back to the middle.
  3. Backpedal to the start.
  4. Do 4 to 6 reps with full rest; time a few against your own best.

Coach's cue: Stay square, quick feet.

Bring: 4 cones, stopwatch (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Safety for ages 14 and up

  • Plans for this age group use beginner, developing and advanced drills only. Advanced drills open from age 13 in the app.
  • Home plans use only drills for a room, garage or yard. Stop if anything hurts.

Before you start: golf

  • Clubs sized for the child; water, a hat and sunscreen on the course.
  • Before every swing, check the area is clear: everyone behind you and well back.
  • No real club swings indoors; foam or plastic balls at home.
  • At the first thunder or lightning, stop and go inside; a storm on a course is dangerous.
  • Play from short tees that fit how far the child hits.
For every sport and age (7)
  • Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
  • Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
  • Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
  • Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
  • Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
  • Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
  • Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.

The research behind these plans

Which drills are shown at which age, and the safety notes, follow the 29 sources below: national governing bodies, medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans use cautious defaults, and we change them as the research does.

Golf: governing bodies, safety and development (9)
Youth athletic development and safety (20)

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